How To Build Lean Muscles

Hi, I'm Joe from Soho Gyms and I'm a personal trainer. We have 6 sites across London and we provide free weights, resistant machines, cardio equipment, studios and also classes. Today I'll be showing you how to build up great muscle.

Today we're going to learn how to build lean muscles. What I'll be showing you is the technique which you can use and we can adapt this to any part of the body. Now what we need to do is choose a weight which is comfortable for 15 repetitions for 3 sets.

It is important that you choose the weight where you can just about achieve the 15 reps because if you can do more, the weight is too light. If you can't do the 15 the weight is too heavy. So you need to adjust the weight like so.

We're going to have a look at a triceps exercise at the back of the arms which demonstrates how to build lean muscle. What you need to do is using the dumbbell bend the weight behind the head and extend up to the top and slowly lower back down. Try to extend the arm up as high as you can and lower back down max control.

You also want to make sure your upper arm stays in the same position all of the way through the exercise and it doesn't flare out too much. If it does flare out then it suggests that the weight could be too heavy. You're also going to find that your shoulders engage here again with your core muscles which involve your lower back and your ab It's also important when doing exercises like triceps kickback to move on to the opposite side as well to make sure you tone up both sides of your arms.

By doing these exercises, 15 repetitions for 3 sets, on any body part you're going to build lean muscles.